clcassani’s BodyBlog

Woke up at 6:20 am all excited about my first time completing a Turbulance Training WO. For the next four weeks I’ll be completing a very specific wo followed by interval training. I’m doing the one entitled "Buff Dudes and Hot Chicks", we have a BS group going, Lora Colson and I are doing this together - she’s my cheerleader and task master lol !!!

Here’s the WO, I did WO B (Monday is A, Wed is B and Fri is C, Tues and Thur are light cardio days or light lifting - only a 1/2 hr).

A warm-up first, they give you what drills to complete, it’s the same warm-up every WO day.

Superset 1 - 8 pull-up’s superseted with 8 DB chest press, you can substitute DB pullovers so I did one set with a 30 lb, second two with 40 lbs. Rest 30 sec after DB pullovers, 1 min after DB chest press. Complete each superset three times.
Superset 2 is 10 DB Chest supported row on incline bench, 30 lbs, no rest supersetted with 12 DB incline press, 40 lbs, rest 1 min.
Superset 3 is optional, I completed it, DB 1-Arm shoulder press, 10 reps, no rest, I used a 25 lb first set then went to 30 lbs (just getting over bi injury) supersetted with 12 DB Shrugs, used a 30 lb, rest 1 min.

Superset 4 is optional, I did it, DB Curl with palms-up, no rest, 10 reps, used a 25 lb; supersetted with Decline close grip push-ups, do max reps - first set I did ONE!!!! I think my elbows where two close, second set did 4-7.

After that it’s Interval training time, 2 min warm-up on TM, then for B it’s 60 seconds high, I did a speed of 9, then down one min at 4.3 speed, complete three "up’s" or three one min intervals at the fast pace, then two min cool-down at 4.4 to 4.0.

After the interval then there is Static stretching that he recommends.

Overall I feel great, some admin time to review everything, being that it was my first time with this WO and with TT itself. Everything is laided-out for you really nice, it’s one pdf with the WO’s and pic’s of all the exercises.

I took Day 1 pic’s, which I guess are OK, my bf is still high at 20%, I think this 12 weeks will be good for me, I’m going to learn tons of new exercises, even the warm-up and stretching had some new drills for me.

I have to think through what I want to do on my off days, I’ve been doing a lot of DB Swings, I love those things plus some 30 sec interval training stuff, plus I like my Peaker seeker bi WO (vid on mysite), maybe some extra ab work.
Let me know your thoughts especially if you are doing TT now or have completed in the past, it’s a quick way to get a fun WO in, I feel that my metabolism is just cranking today!!!

Regards,
!CC L-Kewl

This entry was posted on Wednesday, September 2nd, 2009 at 12:47 pm and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.